Lvl2 Day 3 Middle Splits & Pancake
A1: Elevated 90/90 PAILsRAILs
One round each side:
One round = 90s passive, 10s pushing down, 10s pulling deeper, 30s passive
You can also add another round of ‘10s pushing down, 10s pulling deeper, 30s passive’ if you have more juice (energy).
B1: Tailor Reps + Isometrics
3 x 10 reps + 15s pushing up + 15s pushing down (no hands)
3 x 10 reps, 3s hold on each rep
Elevate your hips as needed (to make it easier) reach forwards and hold for 3s - repeat for 10 reps. Lock out the legs, twist toes to face the ceiling or even better out to the sides and try to elongate through the spine.
C2: Pancake Lifts over an object
3 x 10 reps
Squeeze the quads and work to get the hip flexors firing to lift the legs over the object. Try to also create width between the legs and work the outside of the hip to overcome the stretch in the adductors.
D1: Middle Split Slides (single leg)
3 x 30-90s of of work
Slide to an easy stretch Squeeze feet together 10s Slide a little further out and squeeze for 10 again Repeat until you stop sliding deeper into the split or you feel at your end range for the set